Week 10/24/2016

Monday 10/24/2016

1) CFV Gym Training: Filthy Fifty 17:20

2) Overhead Squat 5-5-5-5-5

-All 5 working sets between 80 and 90% 1RM OHS

140 across

3) Snatch Balance 3-3-3-3-3

-All 5 working sets between 70 and 90% 1RM OHS

85 across working on technique


4) Hatch week 4 day 1 (modified)
5) power monkey week 3 day 3 at work in AM

Muscle up practice

Tuesday 10/25/16

1) CFV Gym Training
Lurong Benchmark Test 2:
8 Minute AMRAP:
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
5+12
2) Deadlift 6 x 2 @ 80%

230 w/ mens bar

3) 3 rounds for time:
15 D Ball Clean, 100/70
15 GHD Sit-ups
10 Bench Press, 60% 1RM (used 80)
10 Strict Pull-ups

Not sure how long this took.

4) EMOM for 7:00-
4 Touch and Go Snatch (full squat), athlete choice on weight
95 across (did 1 round at 100 and missed)




5) power monkey week 3 day 4 (at work)

also finished up strict MU's
6) Wendler week 2 pullups 3 w/ 15# weight


Wednesday 10/26/16

1) Wendler Work: Week 2 (Push press)
2) Hatch squat week 4 day 2
3) Grand hill sprints 5 on a 5:00 timer
4) Power monkey week 3 day 5

5) Swim:
5 rounds for time:
100 yard swim (2 laps)
15 Gutter-ups
17:46- did these w/ 2 dips b/c the water level was real high. Oops

A gutter-up is a muscle-up on the side of the pool: https://www.youtube.com/watch?v=N7IUjFPGbP0.  Do your Gutter-ups on the deep end so that you can extend arms fully at the bottom (under water) and also be sure to lock out at the top.  *If doing these at the YMCA pool, be sure to perform them as close to the lane dividers as possible to avoid smacking your head on the diving platform in the center of each lane!

6) 6:00 AMRAP-
10 toes to bar
50 double-unders

5+1 or 6+1


Thursday 10/27/16

1) Power monkey week 3 day 6
2) PDXstrength gs&c:

5 RFT

20 OH KB WL steps

15 kbs

35# 8?

Friday 10/28/16

2) EMOM for 10:00-
3 squat clean thrusters (touch and go)
Go heavy on all 10 sets
85 across (did this after Fight gone bad and just wanted to work on technique)

3) CFV Gym Training: FGB (145-121-131)=397

Saturday 10/29/16

7:00 AMRAP-
7 thrusters, 95/65
7 pull-ups, C2B

9:00 rest

7:00 AMRAP-
7 hang power cleans, 95/65
7 HSPU

9:00 rest

7:00 AMRAP-
7 power snatches, 95/65
7 bar-facing burpees
1) Every 2:00 for 20:00-
3 deadstop front squats
Go heavy on all 10 sets.

Gymnasticbodies training at work

Week 10/17/2016


Monday
1) Core-Upper Body-Lower Body


Tuesday
1) straddle planche: first 3 movements (scap shrugs, elbow plank, regular plank)
Thursday
1) straddle planche: rest of movements
Friday
1) front lever first 3 movements


Week 10/25/2016
Monday
1) SL squat movements 1-3

Week 10/17/2016

Monday 10/17/2016

1) CFV Gym Training:

1) 3 rounds for time:
10 Burpees
15 Russian KB Swings
20 Jumping Lunges
3:28


2) Snatch:
Build to a heavy two-position snatch.  First rep is done from the high hang, second from the top of the knee practice with 85#



2) 6 Power Snatch Every Minute On the Minute for 10 minutes
All of these need to be unbroken. This is to work on cycling medium/light weight and barbell efficiency. It can be a struggle but start lighter to get comfortable before feeling like you have to add weight.
85x2, 90x6, 95x2



3) Power Snatch 7 sets of 2 @75%
105



4) 5 rounds-
300m row
10 muscle up
100' Handstand Walk
-Rest 3:00 b/t rounds-
Time Cap Each round: 4:00
*Pick a number of muscle ups and handstand walk distance that you can do in 2-3 sets at most.
3 Muscle ups each round (max dips last set)

4) Hatch week 3 day 1; Power Monkey Week 2 Day 3

Tuesday 10/18/16
(At work) Tested out 1 RM weighted pull up (30# DB)
then Wendler week 1

1) CFV Gym Training
Lurong Benchmark 1 Retest:
2 Rounds for Time:
500m Row
40 Goblet squats
30 Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups
(compare results to 9/13)13:28

2) Clean and Jerk 7 sets of 2+1 @75% 135 across

3) 3 rounds for time:
30 GHD sit up
10 power clean (225/155) used 145 took 20:00, focusing on technique


4) 10:00 EMOM 20 cals airdyne
*this turned into an AMRAP; 189 cals at 10:00 mark


5) power monkey week 2 day 4

Wednesday 10/19/16

1) Deadlift 5x5: 225-225-235x3
Wendler Work: push press only, Week 1, 7 reps at 110#

2) Swim: (AM)
500 alternating drill every other lap (didn't keep track of time)
50-100-150-200-150-100-50 yards
*Before each set, complete 10 push-ups and 10 air squats


3) EMOM for 12:00-
A) 5 srict HSPU (deficit if possible) first few sets did a couple with 10# plates
B) 10-12 toest to bar


4) Power monkey week 2 day 5
5) bicep curl (alternating) 4 sets w/ 20# 8-13 reps

Thursday 10/20/16

1) 16 rounds (alternating with a partner): 250m row Alternate back and forth for 8 250m rows each (4000m total, 2000m per person) with Jocelyn
2) Power monkey week 2 day 3

Friday 10/21/16

1) hatch week 3 day2



3) CFV Gym Training
Partner Workout:
15:00 AMRAP-
5 squat clean thrusters
6 lateral burpees
7 pull-ups, C2B
Alternate rounds with your partner
*Used 105 not touch & go 11 + ? reps w/ need to learn her name

4) 20:00 Individual Weakness Work:
21:00 EMOM
a)15 cals AD
b) 1 set C2B for quality
c)2-3 rope climbs


gymnastics at SWAG after

Saturday 10/22/16

1) 21-15-9 reps for time:
Calorie Row
Wall Balls, 30/20 lb.
*Ladies go 18-12-8 on rower
7:20 wallballs hard

2) EMOM for 10:00-
3 position snatch + 1 overhead squat
75# across

3) 10:00 AMRAP-
4 bar muscle-ups
6 push jerks
8 hang power cleans
10 deadlifts
12 calorie row

*155/105
3+27


4) power monkey week 3 day 1
5) Dead stop squat up to 150 then 5x2@135
6) Iron scap

Week 10/3/2016

Monday 10/3/2016

PM

1) Power Snatch: 7 x 1 @ 80% or add 5lbs from last time

100-110

2) Clean and Jerk: 7 x 1 @80% or add 5lbs from last time
150 across

3) EMOM for 10:00- 5 power snatch
All of these need to be unbroken. This is to work on cycling medium/light weight and barbell efficiency. It can be a struggle but start lighter to get comfortable before feeling like you have to go prescribed. This is 60 total power snatches.  Try to add weight slightly from last week's 6 reps on the minute x 10 minutes.

Did 6 by accident 90x8, 95x2

4) CFV Gym Workout of the Day

(21-15-9 couplet)

burpee/C2b 6:12? tough time w/ C2b

5) Power Monkey Week 1 Day 5 (40 min strength focused)

AM

Session 2 (time permitting) @ X-factor

50 wall ball warm up

5) 3 rounds

4 x 500m row
-1:00 b/t reps-
-3:00 b/t rounds-
*This is 6000m total

fastet 1:58, slowest 2:09

6) Deadlift 6 sets of 2 @ 80%

230 men's bar

Tuesday 10/4/16

1) CFV Gym Training

Lurong Workout 4:
10:00 AMRAP:
15 Wall Balls
30 KB Swings
60 Double Unders
2+99

2) 4 rounds not for time:
12 1 legged RDL holding Dumbbells (24 reps total) 20#
24 glute ham raises used band assistance

3) 6:00 AMRAP-
10 calorie row
10 GHD Sit-ups 4+10


4)power monkey week 1 day 6 (14:00 EMOM conditioning)

AM
4) 5 rounds:
400m run, 200 jog, 200m run, 200 jog
Rest 1:00 b/t rounds
The 400m run and 200m run should be fast. Don't walk on the Jogs. Try to keep the pacing the same each round.

1:27, 1:25, 1:23, 1:25, 1:23 for 400s not sure what 200s were.

Wednesday 10/5/16

1) CFV Gym Training

(Establish 1RM Back Squat and Push Press)
up to 205/135

2) 10 Minutes EMOM 5 Power Clean and Power Jerk

Every minute on the minute for 10 minutes- complete 5 power clean and power jerk. Pick a weight you can do unbroken for the entire 10 minutes. This is working on barbell cycling efficiency and conditioning.  Try to add weight slightly from the 6 reps on the minute from Saturday.

accidentally went 100x8, 107.5x2

3) Swim [AM]
1x100
4x50 Swim @1:15
100 Kick
4x25 Swim Build Ups @:40
6 rounds:
100 Swim (increased speed middle 50)
-Rest :30-
4x25 All Out Kick @:45
-Rest 1:00-

3)power monkey week 2 day 1; gymnastics practice!

Thursday 10/6/16

1) 7 rounds on bike:
1 Minute Hard
1 Minute Moderate
1 Minute Easy


2) power monkey week 2 day 2

Friday 10/7/16

1) Dead Stop Front Squat: Build to Heavy Triple
1@150
2) Dead Stop Front Squat: Take 90% of heavy triple and do 5 sets of 3
5 sets @ 135

3) Snatch Balance 6 x 3. You choose the weight

4) CFV Gym Training

Saturday 10/8/16

*Meet at Hudson's Bay High School Track, 8:00 AM*

On a running clock, complete:

0:00- 800m run 

6:00- 400m run

10:00- 800m run

16:00- 400m run

20:00- 800m run

24:00- 400m run

30:00- 1600m run for time

Wear a stopwatch.  If you don't have one, get one.  Do your best to run all 800m and 400m intervals exactly at your one mile PR pace.  Then run your final mile for time.  

Week 9/26/2016

Wednesday 9/28/16

AM
Swim:
5 x 50m on 2:00 timer
2:00 rest
5 x 50m on 1:30 timer
2:00 rest
5 x 50m on 1:00 timer *rested extra 5 seconds each round, did not stay on timer
2:00 rest
250m for time

PM

1. 50 wallballs warmup

2. Power Snatch (7 sets of 2 @75% add 5-10 lbs from last Tues) @98#

3.5 rounds:
15 DB push press (40/30)
15 GHD sit ups
5:40
Rest 5 Minutes
5 rounds
21 calorie row
21 burpees, 6" touch

14:35


4. Power Monkey Week 1 Day 1
5. Hatch Week 1 Day 1
cool down: 5x5 butterfly C2B practice

Thursday 9/29/16

AM

1. 4 rounds:
600m run (fast)
400m jog (casual)
1:00 rest
Aim for speed and consistency on 600m runs (2:17, 2:10, 2:21, 2:06) *1st & 3rd intervals were longer distance used wrong line

2. Power monkey week 1 day 2

PM

1) 50 wall balls (paused @34)
2) Clean and Jerk (7 sets of 2+1 @75% add 5-10 lbs from last Tues)
5 sets only 135 SS 3 pullups

3) Every Minute On the Minute for 10 minutes: 6 TnG Power Snatch
All of these need to be unbroken. This is to work on cycling medium/light weight and barbell efficiency. It can be a struggle but start lighter to get comfortable before feeling like you have to add load. This is 60 total power snatches.
85X7-90-95-95 last 2 not power snatches
4) 8:00 AMRAP
5 deadlifts
4 HPC
3 FS
2 S2OH
1 C&J
@125 2+12

 

Friday 9/30/16
ROMWOD AM

1) Dead Stop Front Squat: Build to heavy set of 5
up to 125 (had to rest b/w)
2) Dead Stop Front Squat: 5 x 5 @ 90% of part 1
115
3) CFV Gym Training

"Buddy DVB"
For time:
1 mile med. ball run, 20/14 lbs.
Then, 8 rounds of:
  10 wall-ball shots
  1 rope ascent
800m med ball run
Then, 4 rounds of:
  10 wall-ball shots
  1 rope ascent
400m med ball run
Then, 2 rounds of:
  10 wall-ball shots
  1 rope ascent
26?
Power monkey week 1 day 3 (45 min strength)

Saturday 10/1/16

1) 4:00-
1000m/800m row
Max Goblet Squats in remaining time
3:03/24 squats

2) Clean & Jerk Cycling Practice:
1 set every 1:30 for 10 sets:
6 C & J
*all sets must be unbroken
95x8, 100, 105

3) 10:00 AMRAP-
4 bar muscle-ups
8 deadlifts, 225/155
12 bf burpees
5+22


4) Hatch week 1 day 2, power monkey week 1 day 4


5) 3x: 8-12 bicep curl (15#)
bent over DB row (30#)
z-press (20#)

Wedesday Septermber 14

Wednesday 9/14/16
AM
Swim:
100 warm up
4x50 swim (distance per stroke)
4x50 kick
----
3 rounds
4x25 streamline kick (take 1 stroke to breath) on :45
4x50 catch up drill (no board) on 1:15
2x100 swim on 2:30
----
*wasn't sure what catch up drill was so did alternating shoulder tap/shoulder to chin drill/ zipper drill
4x25 swim no breath (did streamline kick here and made it as far as possible on initial kick)
100 cool down

PM
1) Vaughn Week 14 Day 2
2) CFV Gym Training
3) 4 rounds for time:
10 strict pull up
20 GHD sit up

Tuesday 9/13/16

Tuesday 9/13/16

At work: 9 sets of 4-5 pull ups + pec roll out w/ therapy balls

1) CFV Gym Training

2 Rounds for Time:

500 Meter Row
40 Goblet Squats, 53/35 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups

14:02

2) 20:00 AMRAP-
Airdyne Cals

351 Cals

3) Finish with any individual skill/weakness work you choose.
5 rounds not for time:

10 front rack walking lunge (125, 135, 140, 140, 145)

5 deadlift (205-210-210-210-215)

KB farmer carry w/ 53# (~60-120m)

4) 5xangle HS hold + 10 kip swings

Monday 9/12/2016

Monday 9/12/2016

AM

1) Aerobic Capactity V02 Max wod:

1700-1300-900-500

Alternate Mile PR pace & easy jog every 200m, sprint last 100m

*5:00 rest b/w sets

PM

1) Vaughn Week (some changes)

A. Snatch – 5 sets 1 @ 80% 110

-1 rep every 60 seconds

B. Back Squat (10@135, 8@145, 6@155, 6@165, 3@175, 3@155)

B2. Front squat (5@125, 5@135, 3@145 + 3@135, 5@135)

C. Clean and Jerk – 3 sets 2 @ 60% 110

2) CFV Gym Training

5 rounds on a 5:00 timer:

In 2:00, complete:

300m run

max burpee box jump-overs in remaining time

(17/15/16/16/16=80 burpees)

3) 3 rounds for time:
20 GHD sit ups
10 strict HSPU
9:00?

4) 3 rounds for time:
10 double over hand grip axle hang power clean (125/85)
20 push ups
6:00?

5) 3 rounds not for time:
12 dumbbell bench (30#)
12 hammer curls each arm (24 total) (20#)
12 dumbbell tricep ext (35#)
12 bent over row (25/25/30)
*superset all movements rest between rounds

Week of 9/12/2016

Monday 9/12/2016

1) Vaughn Week 14 Day 1

2) CFV Gym Training

3) 3 rounds for time:
20 GHD sit ups
10 strict HSPU

4) 3 rounds for time:
10 double over hand grip axle hang power clean (125/85)
20 push ups

5) 3 rounds not for time:
12 dumbbell bench
12 hammer curls each arm (24 total)
12 dumbbell tricep ext
12 bent over row
*superset all movements rest between rounds

Tuesday 9/13/16

1) CFV Gym Training

2) 20:00 AMRAP-

Airdyne Cals

3) Finish with any individual skill/weakness work you choose.

Wednesday 9/14/16

1) Vaughn Week 14 Day 2

2) CFV Gym Training3) Swim:
100 warm up
4x50 swim (distance per stroke)
4x50 kick
----
3 rounds
4x25 streamline kick (take 1 stroke to breath) on :45
4x50 catch up drill (no board) on 1:15
2x100 swim on 2:30
----
4x25 swim no breath
100 cool down

4) 4 rounds for time:
10 strict pull up
20 GHD sit up

Thursday 9/15/16

CFV Gym Training, Make-up, or active recovery

Friday 9/16/16

1) Vaughn Week 14 Day 3

2) CFV Gym Training

3) 4 rounds for time:

21 bench press (135/95)
21 toes to bar
STRICT 15:00 cap

Saturday 9/17/16

**If following Vaughn Weightlifting, then:

1) Find 1RM Snatch

2) Find 1RM C & J

If not, final Saturday of "Open Gym" style training session:

1) 3 rounds for time:
300m run
20 wall balls
10 burpees

2) Every 2:00 for 20:00
1 power snatch +
2 split snatch (1 right foot forward/ 1 left foot forward)
1 squat snatch
*reps can be touch and go, or a quick reset in between is permitted

3) Linchpin Test 2:
3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans 135/95
20 box jumps 24"/20"

_______________________________________

VAUGHN WEIGHTLIFTING WEEK 14 OF 14:

Monday

Warm Up

A1. Overhead Mobility Drill (Demo here) – 1 round

1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip

-See video description for more detail

A2. ARE Squats (Demo here) – 1 round

1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
A3. Overhead Mobility Drill – 1 round

A4. ARE Squats – 1 round

A5. Overhead Mobility Drill – 1 round

Work

A. Snatch – 5 sets 1 @ 80%

-Yes ONLY 5 reps here today!

-1 rep every 60 seconds

B. Back Squat

B1. 1 x 5 @ 90% of this competition’s C&J goal

B2. 2-4 sets x 5 @ 90-105% of this competition’s C&J goal

-2 to 4 sets here, as well as the percentages are a big range so you really have to read your body here to give it what it needs. If you are feeling tired and the weights feeling a little heavier than you think they should then stay on the lower end of the ranges and use these squats more for recovery for the competition. If you and the weights are feeling good then push it as able up to as much as the high end of the ranges and use as stimulation for the competition.

C. Clean and Jerk – 3 sets 2 @ 60%

Recovery

A. Bone saw (Demo here) – 3-5 minutes/side
B. Quad pancake (Demo here) – 3-5 minutes/side

Tuesday

Recovery Homework

A. T-spine (global extension) (Demo here) – 3-5 minutes

B. Pec smash (lacrosse ball) (Demo here) – 3-5 minutes/side

Wednesday or Thursday

Warm Up

A. Shoulder Remedials

A1. Body Cross (Demo here) – 1 set x 15/arm

A2. Windshield Wiper (Demo here) – 1 set x 15/arm

B. Basics Circuit (Demo here) – 1 round

1 Round = 20 reps each as indicated of

-Air Squat with Elevated Heels – 20 reps paused

-Lunge – 20 reps/leg

-Inch Worm into Cobra – 10+10

-Wrist Push Up – 20 reps/wrist

-Cat/Cow – 10+10 with 2 second hold

-Push Up – 20 reps

-Face Down Scorpion – 10+10

-Folded Hollow Rock – 20 reps

-Face Up Scorpion – 10+10

-Sit Up – 20 reps

-Kettle Bell Dead Lift – 20 reps

-Air Squat(NO elevation) – 20 reps

Work

A. Snatch – 3 sets 2 @ 60%

B. Clean Dead Lift – 3 sets 3 @ 85% best clean

-Tempo 3313(3 seconds down, rest weight on floor and reset for 3 seconds, stand with control, find relaxed standing position and hold 3 seconds)

-straps recommended (Demo here)

NOTE – “relaxed” standing position=

-Arms/shoulders hanging with elbow pointing out(shoulder internally rotated as much as quality allows)

-Body aligned(NO arch in back, NO chest out, knees locked)

-some can literally relax into this(natural, good postured standing position without bar)

-others need to brace with squeezing glutes and or placing air in stomach vs chest

C. Clean Pull Under + Split Jerk – 5 sets 3+1 @ by feel up to no more than 50% best C&J

-SEE description on demo video

-anything more than the bar counts as a set

-conservative load to maintain clean pull under standards(no lean over or dip to initiate)

Extra Credit
D. Jerk Dip(Demo here) – 5 sets 2 @ 80-110% Jerk
-Tempo = 2 second descent + 2 second hold in bottom of dip/rep
-Hold 10 seconds in standing position on last rep/set(NOT in bottom of dip)

Recovery

A. Barbell adductor smash (Demo here) – 3-5 minutes/side
B. Barbell Hamstring Smash (Demo here) – 3-5 minutes/side

Wednesday or Thursday

Recovery Homework
A. Anterior shoulder smash (barbell) (Demo here) – 3-5 minutes/side

B.  Tricep smash (barbell) (Demo here) – 3-5 minutes/side

 

Friday

Recovery Homework
A. Gut smash (Demo here) – 3-5 minutes

B. Hip capsule (external rotation) (Demo here) – 3-5 minutes/side

Saturday(Competition/Test Day)

Warm Up

A. Shoulder Remedials

A1. Front Raise (Demo here) – 1 set x 15/arm

A2. Laying Wiper (Demo here) – 1 set x 15/arm

B. ARE Squats (Demo here) – 1 round

1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level

C. Barbell Mobility Complex (Demo here) – 1 round

Barbell Mobility Complex

1 round = 5 reps each, pausing for 2 seconds at each end range position, of:

-Good Mornings

-Back Squats

-Back Rack Elbow Rotations

-Behind Neck Press and Stretch

-Narrow Grip Overhead Squats

-Clean Grip Romanian Dead Lifts

-Front Squats

Competition/Test

A. Snatch – Find 1 Rep Max

B. Clean and Jerk – Find 1 Rep Max

Week of 8/20

Tuesday 8/30/16

At work

1. Strict pullups 6-5-5; Dips on machine 6-6

At Gym

1. 50 wallballs
2. Front squat: 2x(3 w/ 5 second pause + 2 normal) 125, 135
   1. 5x5 with slow lower down @135
3. For time (as a group):
   800m run
   21 c&j (145#)
   42 TTB
   800m run
4. 5K row *every 500m, perform 7 burpee box jump
   1. 29:18
5. Bench 10-9….-2-1 85100
   1. Max reps @85# 5r
6. EMOM 24:00
   1. 10 TTB on non sticky bar
   2. 12 KB snach :16
   3. :14 support hold (supposed to be L-sit)
   4. 16 cal AD
7. Power Monkey skill trial day
   3 rounds
   5 tempo negative dips (10-7seconds)
   :20-:30 right angle knee hold on bar
   10 band pull aparts
   2 rounds
   Pike stretch
   Seated straddle stretch
   OH medball PVC stretch

Wednesday 8/30/16

At Work

1. FL/PE1: 4x60s Hollow body hold 5r FL/PE1-iM for each work set Cat cow
   
2. Strict pullup variation practice 10:00 (using towel)
   

At Gym

1. 8:00 EMOM 10 wall balls (20#)
2. “31 Heroes”
   31:00 Partner AMRAP:
   8 Thrusters (155/105 lb.)
   6 Rope Climbs (15 ft. ascent)
   11 Box Jumps (30/24″)
   Partner 1 will perform the work listed above. Partner 2 will run 400m with a sandbag (50/30 lb). Once partner 2 returns from the run, partner 1 will grab the sandbag and begin their 400m, while Partner 2 continues the AMRAP work wherever partner 1 left off.
   Score is your total rounds and reps completed.
3. 10:00 EMOM
1. Minute 1: 10s on the AD (7-8 cal)
2. 5 power snatch 95#
4. Deadlift 
1. 3 reps @175, 205, 225x3, 215x7
5. 2014 Team Series event 5
6. 2014 Team Series event 11

Thursday 9/1/2016

1. Hinshaw swim WOD of the week

1. Power Monkey Day 1 Warm up+ 2 rounds of
1. 7 pushups w/ 5 sec neg and 5 sec pause @ top
2. :20 arch hold
3. :30 ring support hold

Friday 9/2/2016

1.